7.02 Demonstrate selection and preparation of fruit

Why choose fruit? Colorful Flavorful Easy to prepare Nature’s convenience food! GOOD FOR YOU!

The Nutritional Value of FRUIT Fruits are high in: Vitamins (especially Vitamin C and A) Fiber Carbohydrates Potassium Some fruits also contain folic acid, magnesium, iron, etc. Fruits are low in: Fat Calories Sodium

What is a fruit? A fruit is… The part of the plant that holds the SEED

SIX Categories of Fruits BERRIES MELONS CITRUS FRUITS DRUPES POMES TROPICAL FRUITS

1. BERRIES Small fruits that are juicy and have a thin skin EXAMPLES: Strawberries Cranberries Grapes Blackberries

2. MELONS Thick rind or outer skin, usually juicy, have many seeds EXAMPLES: Watermelons Cantaloupes Casaba Vitamin A Alert: Cantaloupes and all other yellow fruits are good sources of carotene, which your body converts into Vitamin A!

3. CITRUS FRUITS Thick rind, have a thin membrane separating the inner segments of flesh One of the BEST sources of Vitamin C EXAMPLES: Oranges Tangerines Grapefruits Lemons Limes

4. DRUPES A single hard seed (also called PIT or STONE) inside, soft inner flesh and tender, edible skin EXAMPLES: Cherries Apricots Peaches Nectarines Plums

5. POMES Thick, firm flesh with tender, edible skin Central core contains several small seeds EXAMPLES: Apples Pears

6. TROPICAL FRUITS grown in tropical and subtropical climates EXAMPLES: Bananas Mangoes Guavas Papayas Pineapples

SELECTING FRESH FRUIT CANNED FRESH FROZEN DRIED Some fruits are available all year, others are SEASONAL! CANNED Convenient and easy to store Heavier syrup = higher calories FRESH Nutritious & delicious Short shelf life FROZEN Just as nutritious as fresh Texture can change DRIED Nutritious Have a high concentration of natural sugar

Tips for Choosing Fruits When selecting FRESH PRODUCE (fruits/veggies): Look for RIPENESS and MATURITY

RIPENESS and MATURITY IMMATURE: Has NOT reached full size Small, poor in color and flavor Texture will NOT improve when left at room temp. Sometimes called “green” fruit UNDERRIPE: Full size, but not at peak eating quality Underripe pears and bananas will ripen at home

RIPE AND MATURE FRUIT: Has reached full size and color Is tender with a pleasant aroma Is heavy for its size Gives slightly when pressed (do a test in the produce aisle before taking it home!)

STORING FRESH FRUIT Handle all fruit GENTLY to prevent bruising Let underripe fruits ripen AT ROOM TEMPERATURE (speed it up in a brown paper bag!) Refrigerate ripe fruits in the crisper! Bananas?

CANNED FRUIT Comes packed in: Juices Light syrup Heavy syrup Extra heavy syrup Which is lowest in calories and higher in nutrients? Canned fruit is usually LESS EXPENSIVE than frozen or fresh fruits! Choose cans that are free from dents, bulges, and leaks Store cans in a cool, dry place.

FROZEN FRUIT Usually resembles fresh fruits in color and flavor May lose some TEXTURE qualities Is usually LESS EXPENSIVE than FRESH When serving fruit that has been frozen, serve when a small amount of ice crystals are still present.

DRIED FRUITS Commonly dried fruits include: Raisins Prunes Bananas Apples Apricots Dried fruits are good choices for snacks because they are a concentrated form of energy.

STORING FRUIT Never wash fruits before storing them! Wait until you’re ready to use them. (the fruit will spoil faster and get moldy) Most fresh fruits should be used within a few days (except citrus!)